AQUECIMENTO

3x

– 20 perdigueiro

– 20 superman unilateral

– 20 mobilidade glúteo solo

Emom 5’

– 10 burpees

TÉCNICA

3×10

– Hollow hock

– Arch Hollow

3×10

– Mu solo
– kipping

Emom 5’

– 05 Mu

WOD

for time

– 10 pull up

– front squat (21/18/15/12/09)

RX 70/55 kg

IN 60/45 kg

SC 50/35 kg